Warm Up:
200m Row
100 Jump Rope
50 Plank shoulder taps
25 Lat Overs
12 Glute Bridge
6 Burpee
Performance: 3-4 rounds; Superset
Sled Pull (walking Backwards)
Prowler Push Down and Back AHAP
5/5 DB Suitcase walking lunge
EMOM x 15 Minutes
10 Burpees
12 Db Thrusters
Suicide run
Fitness: 5 Rounds or AMRAP 20 minutes
8 Calories
12 Ball Slam
16 Walking Lunges
20 Mountain Climbers
24 Jump Rope
Cashout: 2 sets
10 Lateral Delt Raise
15 BB/Db Curl
7 Sec Levels